【Text, picture/Excerpt from dialect culture "Zero Risk Fitness! Full Color Illustration of Muscle Strength and Stretch Anatomy, author Rongpier Cremontso, Fidrek Delavier, Michael Gandy】

Hair rotation helps maintain a good curve of the lower back. When these muscles are not elastic, they will cause tightness in the lower back and lose their natural curvature, while distortion will cause the vertebrae to be difficult to withstand the pressures brought by standing.

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If the athlete's hair changes, it may feel pain during running or even walking alone, and those sports items that require twisting their waists, such as Golf, may not be able to successfully complete the movement due to muscle stiffness.

Therefore, athletes should pay special attention to maintaining the softness of the throbbing muscles in the lateral area. If you want to prevent back pain, you must also pay attention to the softness of the tandem muscles. After all, nearly 80% of people have back pain and sleepiness.

Adjustable systolic muscle stretching is particularly important for sports projects that often use systolic muscles, such as football, martial arts, golf.... We really should pay more attention to these muscles that are too often overlooked.

Supplementary instructions

The softness on the left side requires a sling as well as the right side, which is very important. In fact, there are few examples of the lateral sides being born with a certain degree of softness. The stiffer rotating muscles can twist the lower back, making this area more susceptible to injury.

Practice this exercise on the ground with stretching

Practice this exercise that can stretch to the muscles of the hips and waist.

1. Sitting on the ground, holding your body with one bent legs, and stretching the other leg in the direction of your body.

2. Put your hands flat on the ground, and your upper body forward.

3. Maintain this posture for about thirty seconds, while slowly breathing and exhaling regularly. Switch to the other side and start doing this again.

Advanced Change

1. Sit on the ground, hold your body with one bent legs, and straighten the other leg in the direction of your body.

2. Pull your upper body forward until your head can rest against your crossed forearms.

3. Maintain this posture for about thirty seconds, while slowly breathing and exhaling regularly. Switch the other side and start this again, extending to your hips, waist and back.

Pair the stool stretching exercise

Practice this exercise, which can stretch the muscles of the hips.

1. Place one butt and a bent leg on the stool, and straighten the other leg backward.

2. Put your upper body forward, and put your hands flat on the stool in front of your body, keeping your arms straight.

3. Maintain this posture for about twenty to thirty seconds, pay attention to keeping breathing regular, and then switch to another leg.

Advanced Change

1. Sit on the stool in the posture of "sitting on the horse", one leg bent in front of the body and sticking the stool, and the other leg straightened backwards, with its pointed foot on the ground.

2. The upper body is forward, the two arms are bent, and the two hands and forearms are flat on the stool in front of the body.

3. Maintain this position for about twenty to thirty seconds, breathe slowly, and then switch to another leg. Doing this move can stretch to the hips and waist.

High difficulty advanced variation

1. Sitting on the stool in a position of riding on the horse, one leg bent in front of the body and sticking the stool, and the other leg straightens backwards.

2. Pull your upper body forward until your head can touch the stool. With both arms bent, and your hands are flat on the stool in front of your head.

3. Maintain this position for twenty to thirty seconds, then change to another leg. Doing this exercise can further stretch your hips and pear muscles, as well as your back.